Wednesday, April 30, 2014

Having some stress is normal. It keeps our body alert, gives
us energy, and helps us avoid danger. Stress starts to become negative when we
face continual challenges and experience little relief in between. Continual
stress starts to wear on our body and may play a larger role on our health than
we once thought.

When we experience stress adrenaline is released into the
bloodstream. This hormone increases your heart rate and blood pressure. On
occasion this release is healthy, but frequent release could lead to health
problems such as chronic high blood pressure, abnormal heart beats, and heart
disease.

The hormone cortisol is also released into the bloodstream.
This hormone increases the release of glucose into the blood for quick energy
and tissue repair. Cortisol also inhibits functions that would not be essential
in a fight-or-flight situation such as the immune system, digestive system, and
reproductive system. This hormone also interacts with the brain, altering mood.
It is believed excess release of cortisol could lead to changes in metabolism,
lower immunity, and infertility.

A study released this week from UC San Francisco followed 61
women for 1 year, half of whom where chronically stressed. Measurements of
participant’s waistlines and fat distribution were assessed, and labs were
drawn to identify insulin resistance, levels of stress hormones, and oxidative
damage. Over the course of the year the women reported their intake of high
sugar and high fat foods. The findings showed participants who were chronically
stressed consumed similar amounts of high sugar, high fat foods but had
significantly larger waistlines, higher oxidative damage, and more insulin
resistance than lower stressed participants. This placed the stressed
participants at higher health risk for heart disease and diabetes than
unstressed participants who consumed the same amount of unhealthy food.

The study highlights the fact that weight gain and weight
loss may not be as simple as calories in versus calories out. In previous animal
studies fat cells grew faster in response to junk food under chronically
stressed environments; this study suggests a similar metabolic response in
humans.

How can we combat the inevitable chronic stress many of us
face due to our jobs and living situations?

We need to develop a new attitude to problem solve and learn
how to find solutions to limit the amount of stress we experience. We need to
learn how to be flexible and “pick our battles”. We also need to learn to set
limits and figure out when we need to say “No”.

We need to take care of ourselves. Eat health foods and
avoid the junk; high sugar snacks and caffeine may be quick fixes but are not
long term solutions to the problem. Start exercising to release “feel good”
endorphins, relax tense muscles, improve your mood, and strengthen the cardiovascular
system. Get enough sleep to be well rested and help your body recover from the
stress you are under. Studies show lack of sleep can also increase the
secretion of stress hormones in the body.

We need to relax more. Take deep breaths to slow the heart,
stretch, and massage muscles to reduce tension. Take time to do something you
enjoy and get away from the stressful environment. Stay away from unhealthy
expressions of stress relief such as drinking too much alcohol, smoking, or
overeating.We need to talk it out.
Talk to trusted family and friends about your stress. Venting can be very
cathartic and new perspectives and suggestions from others could help find new
solutions you hadn’t considered. Also know when to consult a professional and
your physician to learn better coping strategies and manage your health
proactively.

Friday, April 25, 2014

Research
supports during the 20-30 minutes immediately following a workout your body is
most receptive to muscle glycogen and protein synthesis. Glycogen is a type of
carbohydrate stored in your muscles and in your liver. During exercise glycogen
stores are used for energy and muscles breakdown from stress. Consuming a post
workout snack replenishes glycogen stores, supports the restoration and
building of muscle tissue, reduces post exercise fatigue, and aids in faster
recovery.

Research
supports a 3:1 or 4:1 ratio of carbohydrates to protein is most effective in
replenishing glycogen stores as well as increases the rate of protein synthesis.
Consuming high protein snacks immediately post workout with little amounts of
carbohydrates is not as effective for muscle tissue development. Alternatively
consuming a snack mostly of carbs and very little protein is not as effective
for muscle glycogen replenishment.

All sugar is not the same

Healthy
balanced diets for athletes and nonathletes include limiting refined sugars.
Processed foods, candy, and desserts are filled with sugar we want to avoid; for
this reason sugar has a bad reputation. When it comes to increasing athletic
performance sugar can be very effective and aid in workout recovery. Simple
sugars such as glucose and fructose are rapidly absorbed and become excellent
fuel sources during exercise. Post exercise, glucose especially, is quick to
replenish depleted glycogen stores and reduce post exercise fatigue. Selecting
natural sources of simple sugars, such as fruit, is recommended over candy or
desserts.

Liquid post
workout snacks can be consumed fast, aid in rehydration, and may be more
portable than solid foods. Based on your preferences solid foods can be equally
as effective. Aim for foods rich in glucose, high in glycemic value, and low in
fat. The longer the duration and intensity of your workout, the more carbs and
protein your body needs. Typically aiming for a 200-300 calorie snack is
adequate for most workouts. Low intensity exercise and short duration may only
require regular meals to properly refuel stores.

Tuesday, April 15, 2014

This
polyphenol (a type of plant compound) is an antioxidant that is naturally
produced by several plants to provide protection from bacteria and pathogens.
Red wine particularly has been touted as an excellent source of resveratrol,
however the compound can also be found in blueberries, cocoa powder, cranberries,
lingonberries, mulberries, peanuts, pistachios, purple grapes, red grapes, and
in the roots of the Japanese knotweed plant.

The highest
concentrations of the compound are found on the skin of red grapes making red
wine highest in resveratrol. The amount of time the grape skin is fermented
impacts the amount of resveratrol within the wine. White wine has less of the
compound due to the skin of the grapes being removed earlier. Other factors
including grape variety, humidity, and other environmental conditions also
impact resveratrol content and the amount can range greatly from year to year.
Most red wines contain anywhere between 0.2 to 12.59 mg/L of the compound. Typically
organic wines are thought to have higher amounts due to less chemical usage and
their need to produce more resveratrol to combat fungus. Pinot noir is
fermented the longest with the skin intact which could also increase resveatrol
levels. Wines from cooler regions such as Italian sangiovese, Australian
shiraz, and French burgundy were found to have higher levels compared to warmer
climates such as California, Spain, and South American wines.

Resveratrol
was discovered in 1939 but it was not until 1992 when scientists suggested
resveratrol may be the reason for the heart benefits of red wine. The
hypothesis was based on the “French Paradox” where high levels of saturated fat
intake, smoking, and regular red wine consumption in France resulted in relatively
low levels of mortality from coronary heart diseases. This suggested regular
red wine consumption may provide protection from heart disease.

Following
the 1992 study, hundreds of reports have promoted the health benefits of
resveratrol. The majority of studies have been conducted in test tubes or with
animals. Several have been conducted on humans but these were not long term
studies and have not shown significant evidence of resveratrols health
benefits. Mouse studies have indicated activation of one gene that helps
protect the body against side effects of obesity and diseases of aging. It is
thought resveratrol may prevent heart disease by reducing inflammation,
preventing the oxidation of LDL cholesterol, and preventing platelets from
sticking together and forming clots. It is believes resveratrol may prevent
cancer by reducing the spread of cancer cells. For Alzheimer’s disease
resveratrol may protect nerves from damage. Resveratrol may also help prevent
against insulin resistance, a precursor to diabetes.

Moderate
alcohol consumption has been shown to reduce heart disease risk by 20-30%. Some
studies have shown wine drinkers to have lower risks than people consuming beer
or liquor; however other studies found no difference. It is not yet clear if
polyphenols, such as resveratrol, in red wine have the most beneficial impact
on reducing heart disease risk. Due to the limited studies in humans we are
unable to confirm health benefits of resveratrol at this time.

Manufacturers
have capitalized on selling resveratrol as a supplement, and while it is
generally considered safe, the long term side effects have not been studied.
Resveratrol does have estrogen like properties, similar to soy, and should not
be taken by pregnant or breastfeeding women. It is also recommended children
and adolescents under 18 not take the supplement as the effects on development
are unknown. People on certain medications such as anticoagulents (Warfarin),
antiplatelet drugs (Plavix, Persantine), and NSAIDs (aspirin, ibuprofen) are
also advised not to take resveratrol supplements. Until more is known regarding
the estrogen like properties of resveratrol, women at risk or with a history of
estrogen-sensitive cancers should also avoid supplements.

In addition to resveratrol, red wine contains other polyphenol compounds and anthocyanins which have beneficial antioxidant properties. Until more research ensures the efficacy and safety of supplements my opinion is to consume these compounds from natural sources so they can work together in synergy with other phytochemicals.

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About Me

Katie is an experienced registered dietitian, nutritionist, and personal trainer featured on Fox 29 News, Yahoo.com, Stack.com, and Stack magazine. She counsels clients with a full range of nutrition needs including weight management, sports nutrition, diabetes, cardiac health, and GI disorders. Holding degrees in Dietetics as well as Exercise Science, Katie combines both areas of expertise to deliver top recommendations to clients. Visit her website at nutritious4life.com